Fresh Meals & New Eating Experiences
With a registered dietitian
This blog and the following recipes come from registered dietitian Andrea Shackel of Revive Wellness. Revive’s mission is to improve the lives of Canadians through nutrition and wellness coaching.
The change in seasons, the warmer weather, the heat in the sun and the start of longer days brings feelings of switching out from more warm comfort food to introducing fresh vegetables and fruit and starting up the grill for some great backyard gatherings.
Although the growing season from small home gardens all the way to farmed crops has just begun, the excitement of what will be produced has already started popping out of the ground.
In the meantime, that does not stop us from finding some great fresh seasonal ingredients that can add some excitement to our everyday meals already! Usually what pops up this time of year is farmers markets as well as more seasonal options at the grocery store. Early items you might find would be fresh rhubarb, strawberries, asparagus, greens such as lettuce, kale, Bok choy, green onions and even peas. You will also usually find some great freshly cooked delicious whole grain breads and buns! This is a terrific opportunity to choose one new ingredient to add into your meal rotation.
Not only can we add in seasonal ingredients to add variety, but we can also change our eating environment to bring excitement. Now is the time of year to think about taking your lunch or snack breaks outside, eating supper together on the deck, packing a picnic snack and biking to your favourite park or having an outdoor gathering around the fire or barbeque with friends! Picnicking and enjoying the fresh weather are fantastic ways to connect with nature, lower stress, and improve mood and concentration. These activities also help promote moving our bodies and engaging in more physical activity.
Here are some great recipes that not only incorporate seasonal produce and grains but also are great options to allow you to try switching up your eating routine!
About Andrea Shackel
Growing up in an agricultural family in rural Manitoba, Andrea had always had an interest in food and an appreciation of where it comes from. After being a Registered Dietitian for over 10 years, becoming a Certified Diabetes Educator (CDE), and being a Strategic Centre for Obesity Professional Education (SCOPE) Certified Dietitian, Andrea’s interest in nutrition and food has continued to evolve and grow.
Andrea has come to realize that being a Registered Dietitian is looking at not just what we eat but the bigger picture. Food is delicious, food can be therapeutic, food is complicated and messy, food is a part of our culture and passed down from each generation, food is enjoyment and social and part of an emotional roller coaster. Learning how to recognize our relationship with food and how complex it can be allows us to understand our ability to unlock our potential to move forward with our health goals.
Andrea is honoured to be a part of an amazing team at Revive Wellness and to be able to offer unique opportunities and services to all clients.
Asparagus and Egg Breakfast Wrap
PREP 5M | COOK 10M | ENJOY IN 15M
Makes 1 serving
1 tsp canola oil
¼ cup asparagus, chopped
1 small garlic clove, minced
1 large egg
1 tbsp milk (1%)
1 (6 inch) whole grain tortilla
1 oz shredded cheddar cheese (about ¼ cup)
¼ cup sliced tomato
- Heat oil in a small frypan over medium-high heat.
- Add asparagus and garlic. Cook until asparagus is starting to soften, about 3-5 minutes.
- Whisk together egg with milk and add to asparagus in pan. Stir continuously until eggs are set.
- Transfer mixture to a tortilla, sprinkle with cheese and add fresh tomato slices.
- Fold tortillas tightly to enclose filling. Enjoy!
Nutritional analysis per serving: 306 calories, 19 g fat, 15 g protein, 20 g carbohydrate (18 g available carbohydrate), 2 g fibre, 329 mg sodium
Cauliflower and Bulgur Tabbouleh Salad
PREP 5M | COOK 10M | ENJOY IN 15M
Makes 6 servings (1 ¼ cups per serving)
Ingredients - Salad
1 tsp vegetable oil
4 cups cauliflower, riced
2 cups cooked bulgur, cooled
2 cups chopped cucumber
1 cup diced celery
2 cups chopped tomatoes
¼ cup chopped green onion
¼ cup fresh chopped mint
½ cup fresh chopped parsley
Ingredients - Dressing
2 tbsp olive oil
1 lemon, juice and zest
1 clove garlic, minced
½ tsp salt
½ tsp pepper
- Heat oil in a large pan over medium heat.
- Add cauliflower and cook until the moisture is evaporated and cauliflower is tender crisp. *Do not overcook.
- Transfer cauliflower to a baking sheet or large plate and refrigerate to cool quickly.
- In a large bowl combine cooled cauliflower, bulgur, cucumber, celery, tomatoes, green onion, mint and parsley.
- In a small bowl, combine dressing ingredients and pour over the salad. Mix well.
- Serve and enjoy!
Nutritional analysis per serving: 137 calories, 6 g fat, 4 g protein, 20 g carbohydrate (14 g available carbohydrate), 6 g fibre, 68 mg sodium.